Biceps Workout: Concentration Curls

Good strong arms are an absolute must for both men and women. There is
nothing sexier than pumped, strong arms for guys and well-defined arms
for the ladies. Concentration curls help to build strength and definition
in your biceps (upper portion of your arm) and target primarily the biceps
brachii and brachialis muscles.

To perform this move:

Begin by sitting on a bench with your legs open and feet firmly on
the ground.

Lean forward and rest your left hand on your left knee while placing
a dumbbell in your right arm.

Hold the dumbbell with your palms facing forward and placing your
elbow against your inner thigh. Your right hand should be just about
touching the floor.